Innehållsförteckning för Issue #37 2021 från Eat Well

Cumquats Technically, to be called a citrus, a fruit has to have eight to 15 segments and cumquats only have three to six. For all intents and purposes, however, cumquats act like a citrus and have a bittersweet tang that is definitely citrus-like. Cumquats can be eaten raw and one may even eat the skin as well, but the tartness of the fruit means they are not to everyone’s taste. Where cumquats really come into their own is when they are pickled and used as a relish for lean meat. Either in combination with other citrus or on their own, cumquats make a beautiful marmalade. The tartness of cumquats makes them ideal to be preserved in brandy and served with ice cream. Soto Soto is an Indonesian soup that is…

Berries are wonderful sources of flavonoids. These molecules give berries their colour and are antioxidants that are also anti-inflammatory. Inflammation and stress are thought to play a major role in cognitive decline as you age. In theory, berries should provide nutrients that help support brain function as you get older. Research has shown that people who eat more berries, specifically strawberries and blueberries, have slower rates of cognitive decline to the extent that their brains can effectively be up to 2.5 years younger than their non-berry-eating counterparts. Given their fresh deliciousness, a serving of berries a day will be no bad thing for your brain.…

Vegetable-Packed Slice Recipe / Lee Holmes Here’s a fun way to up the veggie variety in your life. Vegetable slices are bursting with a multitude of benefits from the vegetable kingdom. Enjoy them warmed or chilled; they’re also husband- and children-approved! Makes: 1 Slice Oil or butter for greasing tray 6 large eggs ½ cup cherry tomatoes, halved ½ cup broccoli florets ½ cup chopped brown onion ½ cup diced mushrooms 1 tsp dried oregano 1 tsp dried basil Celtic sea salt & freshly ground black pepper, to taste Preheat oven to 180ºC and grease a square 15cm baking tray. In a large bowl, whisk the eggs, then add the remaining ingredients and stir to combine. Pour the mixture into the prepared tray. Bake for 20 mins, or until just…

Traditional Lasagne Recipe /That’s Amore Cheese Serves: 4 Extra-virgin olive oil 1 onion, finely diced 1 carrot, finely diced 1 stick celery, finely diced 250g pork mince 250g beef mince ½ glass dry white wine 750mL passata sauce Salt & pepper to taste Bechamel Sauce 100g butter 80g flour 1L milk 100g That’s Amore Local Parmesan 300g lasagne sheets 250g That’s Amore Scamorza Bianca 100g That’s Amore Local Parmesan Preheat oven to 180ºC. Heat oil in a pan and sauté onion, carrot and celery on low heat for 10 mins or until vegetables are soft. Add pork and beef mince and cook until browned. Use a wooden spoon to break up and mix mince as it cooks. Once meat is brown, add white wine. Cook while stirring until wine is…

There are two main types of parsley — curly-leaf and flat-leaf (or Italian). Flat-leaf parsley has a stronger flavour because it contains more essential oils. Both parsleys are available year-round and are highly nutritious, offering vitamin A and vitamin C, as well as minerals including calcium and iron. It also has a high chlorophyll content, meaning it will lend a green colour to any sauce or dish it is cooked in. For this reason, and the fact that long heating destroys its flavour, you should add parsley to your dishes at the last minute.…

Pumpkin Gnocchi with Pan-Fried Mushrooms Recipe /Grand Italian Serves: 4 500g Grand Italian Pumpkin Gnocchi 60g butter 130g portobello mushrooms, thinly sliced 130g cup mushrooms, sliced 130g Swiss brown mushrooms, halved 100g baby spinach leaves 3–4 cloves garlic, crushed 1 cube chicken stock, crumbled Salt & freshly ground black pepper, to taste Shaved parmesan, to serve Cook the gnocchi as per the packet instructions then drain well. Melt half the butter in a large frying pan over medium-high heat and lightly fry the gnocchi until golden. Remove from the pan and keep warm. Melt the remaining butter in the frying pan, add the mushrooms and cook for 3–4 mins or until browned. Add the spinach, garlic, stock cube, salt and pepper and return the gnocchi to the pan. Cook until…

Sweet & Sour Meatballs with Mashed Potatoes Recipe /Pearl River Bridge Serves: 2 2 potatoes 10g butter 30mL cream Black pepper to taste 300g minced pork 5 mushrooms, chopped 1 tsp salt 2 tbsp Pearl River Bridge Mushroom Flavoured Superior Dark Soy Sauce 1 tsp corn starch Oil, for frying 3 tbsp Pearl River Bridge Sweet & Sour Sauce Peel the potatoes, boil for 30 mins and mash. Heat the pan over low heat, add butter, cream, black pepper and salt, mix well with the mashed potato. In a medium bowl, mix the minced pork with the mushrooms. Add in salt, Pearl River Bridge Mushroom Flavoured Superior Dark Soy Sauce and corn starch for seasoning. Roll pork mixture into 5cm balls. Half-fill saucepan with oil, bring to high heat and…

Gluten-Free Flourless Chai Chocolate Cake Recipe / Nerada Everyone loves a piece of scrumptious chocolate cake, and this Gluten-Free Flourless Chai Chocolate Cake means no one will have to miss out on this sweet treat! With only eight ingredients, this cake will be made again and again. We recommend you enjoy it with a hot cup of Nerada tea. Serves: 8 2 Nerada Organics Chai Tea Bags 60mL milk 200g dark chocolate, chopped 150g butter, diced Cocoa (optional), for dusting 150g caster sugar 5 eggs, separated 150g almond meal ½ tsp ground cardamom Preheat the oven to 170˚C (150˚C fan-forced). Grease and line a 20cm springform cake tin with baking paper. Place the chai tea bags and milk in a small saucepan. Slowly bring to the boil, then turn off…

Low-FODMAP Hearty Meatball Stew Recipe / Lee Holmes You will love this low-FODMAP hearty stew, perfect for a cool winter’s morning. Serves: 4 Italian Meatballs 500g lean minced beef 1 tbsp garlic-infused extra-virgin olive oil 1 tsp ground oregano 1 bunch (approx. 100g) flat-leaf parsley, roughly chopped 1 tsp garlic-infused extra-virgin olive oil 4 spring onions, green tips only, roughly chopped 1 small sweet potato, peeled & cut into 2cm chunks 2 carrots, grated 1 red capsicum, chopped 500g very ripe Roma tomatoes, chopped, reserving the juices 4 tbsp tomato paste 125mL low-FODMAP stock 2 tbsp lemon juice 2 tbsp apple-cider vinegar Roughly chopped parsley, to garnish Place all the meatball ingredients in a bowl and mix with your hands until well combined. Form into balls, about 4cm in diameter.…

Middle Eastern Chicken Recipe / Tilda Delicious, tender chicken spiced with Middle Eastern flavours. A tasty and comforting one-pot dish that is quick and even more nutritious when served with Tilda Wholegrain Rice. Serves: 2 1 tbsp sunflower oil 1 red onion, chopped Pinch cinnamon 2 chicken breasts, thinly sliced 1 pouch Tilda Wholegrain Basmati Rice 25g dried apricots, chopped Small handful coriander, finely chopped Small handful almonds Pumpkin seeds, to serve Pomegranate seeds, to serve Heat the oil in a pan and gently fry the red onion with the cinnamon and chicken breasts. Add the rice and apricots and cook for 2–3 mins. Stir through the coriander and almonds, then heat until piping hot. Transfer to a serving dish and garnish with a few pomegranate and pumpkin seeds. Tuna…

Goji Berry & Tomato Soup Recipe / Lee Holmes It’s no secret that goji berries are a renowned superfood, so why not profit from their assortment of essential nutrients by enjoying goji berry and tomato soup? Goji berries have a high antioxidant content which prevents oxidative damage to the body and improves immune function. The beta-carotene in goji berries also promotes healthy skin. Ditch the over-priced, oily moisturisers for this supercharged soup. Serves: 4 1 cup dried goji berries 1 tbsp extra-virgin olive oil 1 large brown onion, diced 2 cloves garlic 1 stick celery, finely sliced 1 small chilli, finely chopped 1½ cups fresh tomatoes chopped or 1 large tin chopped tomatoes 1 tsp cumin seeds (reserve some for decoration) 2 cups vegetable stock 1 tbsp apple-cider vinegar 1…

Black pepper (Piper nigrum), the pepper you have as a condiment on your table, contains piperine, an alkaloid that gives pepper its pungent kick. Research has shown that piperine interferes with the activity of genes that control the formation of new fat cells. Piperine may also set off a metabolic chain reaction that keeps fat in check in other ways. Animal studies have shown that a diet containing one per cent black pepper leads to significant declines in body weight and fat around body organs. Piperine also lowers blood pressure, improves glucose tolerance, reduces inflammation and increases the bioavailability of the antioxidant compound resveratrol. You would have to consume a lot of pepper to get to the amount of piperine used in studies, but even a little pepper will provide…

Dreamy White Chocolate Almond Butter Bars Recipe /Pana Organic Mouth-watering bites of rich nuttiness coated in delectably sweet white chocolate. It’s what dreams are made of. Serves: 10 Base 1 cup dates 1 cup hot water 1 tbsp coconut oil Pinch sea salt 1 cup almond flour 2 cups desiccated coconut Middle ½ cup almond butter 3 tbsp coconut oil 1 tbsp maple syrup Pinch sea salt Chocolate Outer 2 cups Pana Organic White Chocolate Pieces Soak the dates in hot water for 15 mins, remove dates and reserve water. Add the date-soaked water, dates and coconut oil to a blender and process into a thick paste. Transfer the paste to a bowl, add the sea salt, almond flour and coconut. Using your hands, work into a moist cookie dough.…

Osteoporosis involves your bones becoming more porous, which means they become weaker and more susceptible to breakage. Researchers have found that menopausal women who have approximately 10 prunes daily had significantly greater bone density in the spine and ulna (forearm bone) after doing this for 12 months. It’s believed the prunes are stopping bone reabsorption (breakdown) and therefore preserving bone mass. Prunes do have a laxative effect, so you might start out with two or three daily and build up to your 10. You can also incorporate your prunes into your cooking — they don’t all have to be eaten raw.…

Honey Muesli Balls Recipe / Kfibre Makes: 8–12 balls ¼ cup Kfibre 2½ cups muesli, reduced fruit 1 cup chopped dates or prunes ¼ cup honey ¼ tsp mixed spice 70g butter, cooled Process Kfibre, 2 cups of muesli, dates or prunes, honey, mixed spice and butter in a food processor until well combined. Place remaining muesli on a plate. Using 1 level tbsp of prune mix at a time, roll into a ball, then roll in the remaining muesli to coat. Place on a baking tray lined with baking paper. Refrigerate for 30 mins or until firm. Store muesli balls in an airtight container in the fridge. Note: This may have a laxative effect. Zucchini Slice Recipe / Kfibre Makes: 1 slice 3 zucchinis, grated 1 onion, chopped 4…

The warming winter drink “wassail” dates back to Anglo-Saxon times when, at the beginning of each year and to initiate New Year celebrations, the lord of the manor would greet his subjects with the toast “waes hael”, meaning “be in good health”. The wassail would be served in a large carved wooden bowl that would be passed around, with everyone swigging a mouthful. COVID protocols mean we cannot share wassail like they used to, but you can still brew up some wassail to warm your cockles at a winter feast. The drink was hot-mulled cider or ale sweetened with honey, made aromatic with spices, thickened with eggs and topped up with sherry or brandy. Roasted apples are also an essential element of a good wassail.…

Modern cabbage developed from wild cabbage that originated in Asia and was brought to Europe by nomadic Celts in the 7th century BCE. Cabbage spread throughout northern Europe as a popular crop because it adapted well to cool climates, has a high yield per area planted and can be stored during winter in cold cellars. Broccoli also derived from wild cabbage, but it was bred selectively by the Romans and later Italians. Cauliflower was adapted from wild cabbage by the Italians but it has also been very popular in Turkey. Broccoli Of all the brassicas, broccoli is the most concentrated source of vitamin C and provides many flavonoids including quercetin. It is also a rich source of the antioxidant carotenoids lutein, zeaxanthin and beta-carotene. Other antioxidants provided by broccoli in…

According to one artisan cheesemaker who specialises in making mozzarella, the key to creating cheese is love. “This is true for everything you do, not just for cheesemaking,” says Giorgio Linguanti, founder of Melbourne artisan cheese company, That’s Amore Cheese. “If you do everything with love, the results will be obvious — they have to be good! This is why my company’s name, That’s Amore, means That’s Love.” As well as being a nutrient-rich and delicious source of nourishment for the body, mozzarella pays homage to traditional, sustainable and artisanal methods of cooking. Mozzarella versus bocconcini “Mozzarella and bocconcini are the same mozzarella product but shaped differently,” reveals Linguanti. “Mozzarella is the size of a small orange, while bocconcini is slightly smaller.” It’s about the size of a small egg…

Chicken, Celeriac & Leek Lattice Pie Recipe /@CreateCookShare for The Bare Bird Serves: 4 800g The Bare Bird Chicken Thigh Fillets 1L chicken stock 50g butter 2 leeks, trimmed, quartered and sliced 100g plain flour (use gluten-free, if required) 300mL fresh cream (use coconut cream for dairy-free option, if required) 300g celeriac, grated ¼ cup fresh thyme leaves ½ cup fresh parsley leaves, finely chopped 1 tsp ground garlic or garlic granules Zest 1 lemon Sea salt & black pepper, to taste 4 puff pastry sheets (use gluten-free, if required) 1 egg, lightly beaten Preheat the oven to 180ºC fan-forced. In a saucepan, add the chicken fillets to the chicken stock and bring to the boil. Reduce heat to a simmer and cook for 10 mins. Remove chicken and roughly…

Cherry & Coconut Slice Recipe /Leda Nutrition Makes: approx. 25 pieces Base 275g Leda Arrowroot Biscuits ¼ cup coconut oil Filling 1 cup raw cashews, soaked for 2 hours ¼ cup goji berries 1 cup fresh or frozen cherries Brush a 30cm slice tin with coconut oil to lightly grease. Place Leda Arrowroot biscuits in a food processor and process until finely chopped. Add coconut oil and pulse again until combined. Firmly press the biscuit crumb into the tin to cover the base evenly. Refrigerate for 1 hour or until set. Using the food processor, blend the cashews to a fine paste. Add the goji berries, cherries and shredded coconut and pulse to combine. Be sure not to over-process to maintain texture. Transfer the mixture to a mixing bowl. 1…

Fibre-Rich Root Vegetable Mash Recipe / Lee Holmes A great way to get your fibre and your roughage! This delicious veggie mash is suitable for vegetarians, vegans and all of the above. Serves: 3–4 as a side 2 large carrots 2 parsnips ½ butternut pumpkin 1 small sweet potato 1 whole leek, white part only, chopped Sea salt & pepper, to taste 1 tbsp olive oil 1 clove garlic, unpeeled 1 tsp lemon juice ½–1 cup vegetable broth 1 tbsp nut butter (optional) Preheat oven to 200ºC. Line a baking tray with baking paper. Peel the carrots, parsnips, pumpkin and sweet potato, if you prefer, then roughly chop. Place in a large bowl with the leek and season with sea salt and freshly ground black pepper. Drizzle the olive oil…

Sweet Potato & Pumpkin Soup Recipe /Stoney Creek Serves: 2-4 2 sweet potatoes, peeled & diced Pumpkin, equal quantity to sweet potatoes, peeled & diced 2.5L water 1 leek chopped 2 tomatoes, diced 4 chicken stock cubes ⅓ cup Stoney Creek Flaxmeal Place all ingredients in a pot and cook for 30 mins. Add Stoney Creek Flaxmeal and cook for 5 mins. Remove from heat and blend in a blender until smooth. Serve. Tip: For a delicious variation, add 3 tsps sesame seeds and 1½ tsps dried coriander powder. Heat for 30 mins. Serve with a small spoon of cream or sprinkle with chives or spring onion. Hot Winter Porridge Recipe /Stoney Creek Serves: 2 1 cup rolled oats 2 cups milk or water ¼ cup sultanas Sprinkle cinnamon 2…

Micro-Herb Omelette Recipe / Lee Holmes Microgreens can be purchased at your local market or the fruit and vegetable section of your supermarket, but these little pocket herbs are very easy to grow at home. Even if you live in an apartment, you can create a benchtop organic vegetable garden using beetroot, cress, dill, amaranth, basil, linseed, mustard, pea, rocket, sunflower or barley grass. Micro-herbs are highly nutritious and can be added to smoothies and juices or salads. Serves: 1 1 tbsp unsalted butter ¾ cup thinly sliced mushrooms Pinch nutmeg Celtic sea salt & freshly cracked black pepper, to taste Handful mixed micro-herbs 3 large eggs Place a 20cm non-stick frying pan over medium heat. Add half the butter and the mushrooms and cook, stirring frequently, until the mushrooms…

Lemon Ginger Nourish Bowl Recipe / Niulife Serves: 2 ½ pumpkin, cubed 2 tbsp olive oil ½ tsp paprika powder Salt & pepper 120g uncooked rice noodles Dressing Juice 1 lemon 2 tbsp Niulife Original Coconut Amino Sauce 2 tbsp sesame oil 1 tbsp minced ginger ¼ cup balsamic vinegar 1 cup red cabbage, shredded 2 cups mixed lettuce 1 tbsp sesame seeds 1 avocado, sliced 1 cucumber, thinly sliced 1 carrot, thinly sliced Flax crackers 1 tbsp nigella seeds ¼ cup walnuts ⅓ cup sunflower seeds Pomegranate seeds (optional) Fresh coriander leaves Preheat oven to 180°C. Place the pumpkin into a bowl with the olive oil, paprika, salt and pepper. Mix to coat and then empty onto baking tray. Bake for 30–40 mins, until pumpkin is tender. Bring a…